April 4, 2011 in Features

Salmon can be ready in 20 minutes

Linda Gassenheimer, Miami Herald
 

Salmon, potatoes and whiskey combine to star in a perfect, quick dinner.

It takes only a few minutes to sauté the salmon. The sauce is made by adding lemon juice and whiskey to mayonnaise. If you prefer not to use whiskey, tomato paste can be substituted.

Any type of whiskey can be used; Scotch whisky will lend a lighter taste.

Broccoli and potatoes complete the meal. Add lots of fresh chives to make the potatoes “green.”

Start the potatoes first and the entire meal can be made in 20 minutes.

Whiskey-Soused Salmon

Olive oil spray

10 ounces salmon fillets (preferably wild)

Salt and freshly ground pepper

1/4 cup reduced-fat mayonnaise

1 tablespoon fresh lemon juice

1 tablespoon whiskey (or 2 tablespoons tomato paste)

Several sprigs of watercress (optional)

Heat a nonstick skillet over medium-high heat. Spray with olive oil spray.

Add salmon and sauté 5 minutes; turn and sauté 4 more minutes for a 1-inch thick fillet. If thinner, sauté 4 minutes, turn and sauté 2 minutes.

Test fish for doneness by pulling the flesh away with the point of a knife. It should be opaque, not translucent. Remove to individual plates.

Whisk mayonnaise, lemon juice and whiskey together in a small bowl and spoon over salmon. Place several sprigs of watercress on the side.

Yield: 2 servings

Nutrition per serving: 331 calories (57 percent from fat), 18.8 grams fat (3.2 grams saturated, 5.8 grams monounsaturated), 65 milligrams cholesterol, 31 grams protein, 2.9 grams carbohydrates, 0.1 gram fiber, 282 milligrams sodium.

Broccoli and Potatoes

1 pound red potatoes, washed, not peeled, and cut into 1-inch pieces (about 2 1/2 cups)

1/2 pound broccoli florets (about 2 1/2 cups)

2 teaspoons olive oil

Salt and freshly ground pepper

1/4 cup snipped chives

Place potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer 10 minutes.

Add the broccoli florets and continue to cook, covered, 5 minutes. Drain.

Remove to a bowl and toss with olive oil and salt and pepper to taste. Sprinkle with chives.

Yield: 2 servings

Nutrition per serving: 238 calories (20 percent from fat), 5.3 grams fat (0.8 grams saturated, 3.4 grams monounsaturated), no cholesterol, 7.6 grams protein, 43.6 grams carbohydrates, 6.9 grams fiber, 50 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks. Visit her Web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.

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